Sleep regression - Millpond

April 9, 2024

Creating a Bedtime Routine for Your Baby

One of the most effective ways to help your baby develop good sleep habits and sleep well is to establish a consistent nightly bedtime routine.

A bedtime routine eases your baby’s body and brain through the transition from the fun and excitement of daytime activities into the preparation for a restful night’s sleep. Research shows a bedtime routine is the foundation of healthy sleep patterns, including earlier bedtimes, reduced time to fall asleep, longer sleep duration, and fewer night wakings.

Having a regular bedtime routine can also help with the dreaded sleep regressions. These can happen at any point throughout your baby’s first year, and beyond, and are common occurrences. By providing a sense of comfort and predictability, a bedtime routine can help guide babies smoothly through these phases.

The benefits of a bedtime routine are long-lasting and wide-ranging:

Evidence has shown the benefits are wide-ranging not only in the early months and years but are long-lasting right through into childhood and beyond! Specifically, where families of young infants established bedtime routines as early as 3 months of age, these routines are associated with important sleep outcomes.
Another point to note is researchers have found a dose-dependent relationship between the frequency of bedtime routines in infancy and sleep outcomes for preschool-age children. They found the more consistent and regular the routine, the better the outcomes.
Beyond its impact on sleep, a bedtime routine contributes to broader developmental and well-being outcomes in early childhood such as language and literacy development.
A bedtime routine embodies the characteristics of nurturing care and is a wonderful way for you to bond with your baby at the end of a long day. It can help improve mood, stress levels, a child’s emotional and behavioural regulation, parent-child attachment, and family functioning, among other outcomes.

There’s no rush to get your newborn into a bedtime routine

You should not feel under pressure to start a bedtime routine as soon as you get home from the hospital with your newborn baby. You, your partner and your baby need time to recover from the delivery, time to get to know each other and take your own time to establish your baby’s feeding patterns.
The first few weeks with your newborn will go by in a blur of feeding, changing nappies and sleeping. And if your baby always falls asleep in your arms while feeding, that’s fine, that’s what babies do and you are not going to create “bad habits”. You should do what works best for you and your baby so you all get the rest, sleep and nutrition you need.
As you gain confidence and get to know your baby’s habits and understand their tired cues more, you may decide now is the time to consider introducing a simple bedtime routine.

A simple bedtime routine for your young baby

Start with something very short and simple. Some quiet cuddle time in dim light; followed by a pre-bath feed. This has the advantage that your baby won’t be both tired and hungry while you’re getting them ready for bed. It also has the added advantage of giving valuable extra time for any gas to disperse, so your baby is more comfortable when you settle them down.; particularly beneficial for babies who experience excessive gas or digestive issues like reflux.
Offering an earlier feed also reduces the likelihood of your baby falling asleep while feeding right before bedtime, allowing you to put them down slightly awake.

Then take them for a relaxing warm bath or a top and tail followed by a calming massage. Research has shown newborns who had a nightly massage as the last step of their bedtime routine, after one month reduced bedtime resistance, shortened the time it took for babies to fall asleep and mothers reported fewer night wakings and longer periods of night-time sleep.
Next, dress your baby into their night clothes and sleeping bag and have a cuddly top-up feed. You may wish to finish the routine by reading a little book or singing your baby’s favourite trigger lullaby, finally soothing them to sleep with gentle rocking, patting and comforting words.

Putting your baby down sleepy but awake

You might have heard that it’s ideal to place your baby in their crib when they’re drowsy but still awake, allowing them to learn to settle themselves to sleep. However, achieving this can be quite challenging in practice. If you find an opportunity to try it, go ahead, but remember, there’s no pressure to make it happen perfectly every time.
Once your baby is relaxed and drowsy on their mattress you could try soothing them to sleep with gentle patting and shushing. If this doesn’t work, don’t worry, simply try again during the next opportunity. Over time your baby will gradually get used to falling asleep in their crib or cot.

Written by Mandy Gurney RGN.RM.DipHV.

Founder of Millpond Children’s Sleep Clinic

April 8, 2024

Helping My Baby Sleep Before My Return to Work

Welcome back to the third instalment of our blog series dedicated to helping parents navigate the challenging terrain of returning to work while grappling with a baby who struggles to sleep. As we look deeper into this topic, we explore effective strategies aimed at assisting you in establishing healthy sleep patterns for your baby aged 6 months or older before your return to work.

As the end of parental leave approaches, the thoughts of returning to work can bring about mixed emotions for new parents. Among the many concerns is how to ensure your baby is sleeping well before you transition back to work. Establishing healthy sleep habits is not only crucial for your baby’s well-being but also for your sanity as you juggle work responsibilities.

Top Ten Tips to Help Your Older Baby Sleep Well:

1. Start Early:

If possible, start implementing good sleep habits a month or so before you return to work. This will give you and your baby time to adjust and establish a routine. It’s important to remember that every baby is different and may take some time for your baby to adjust to new routines. Be patient and flexible, and don’t be afraid to make adjustments if something isn’t working. It may take some trial and error to find what works best for your baby.

2. Understanding why your baby is waking in the night:

It’s common for babies to wake up during the night for various reasons, including hunger, discomfort, developmental milestones, or simply seeking reassurance. Identifying why your baby is waking can help you implement targeted strategies to help them sleep more soundly.

3. Aim for a regular bedtime:

Establish a regular bedtime for your baby and aim to keep to it as much as possible. Consistency helps regulate your baby’s internal body clock, making it easier for them to fall asleep and wake up at the same time each day.

4. Create a Calm Environment:

To signal to your baby that it’s time to wind down and sleep an hour before sleep create a soothing sleep environment by dimming the lights, putting toys away, turning off screens and reducing noise levels. Then together have about 10 or 15 minutes of quiet fine motor playtime; this will help calm and quieten your little one’s busy brain and is a wonderful bonding time for you both.

5. Develop a Bedtime Ritual:

Establish a calming bedtime routine to help your baby relax before sleep. This could include activities like a quick 5-minute “Spa-like” bath, then heading straight to the bedroom to get dressed for bed, and then reading a quiet bedtime story; it’s best to avoid books with flaps and sounds at this time.

It takes commitment and consistency so it is best for both parents to decide on a simple bedtime routine that you are happy to stick to every night.
Try to make sure the routine is both relaxing and enjoyable so both you and your baby look forward to bedtime. There’s no need to take too long; your baby could lose focus and get distracted. Aim for your bedtime routine to last no longer than 45 minutes – 30 minutes is often ample.

6. Consider if your older baby has sleep on-set associations:

As babies get older, they can understand cues for sleep and start to recognise the start of their bedtime routine means it’s bedtime.
Babies often develop associations between falling asleep and certain factors, such as being rocked to sleep and while sleep associations may initially help your baby fall asleep, they can also contribute to night wakings. As your baby completes their sleep cycles during the night, they may naturally awaken and stir. At times, they may fully wake up and need your help once again to help them to get back to sleep.

Gently weaning your baby from sleep onset associations can be a gradual process that involves introducing new sleep routines to gently transition your baby away from sleep associations. For example, if your baby is used to being rocked to sleep, gradually decrease the amount of rocking each night until they can fall asleep with minimal or no rocking. Start initially with just bedtime, when your baby’s sleep drive and melatonin levels are high and will help your baby fall asleep more easily.

7. Overtiredness:

Ironically, overtiredness can also lead to more frequent night wakings. When babies become overly tired, their bodies produce stress hormones that can make it harder for them to fall asleep and stay asleep. Establishing a consistent bedtime routine and ensuring your baby gets enough daytime sleep can help prevent overtiredness and promote better sleep at night.

8. Environmental Factors:

External factors such as noise, light and temperature can also affect your baby’s sleep. Create a calm and soothing sleep environment by preparing the bedroom; with a small night light with a warm orange/amber or red colour that will not interfere with sleep. Check the room temp to ensure it’s between 18 and 20 degrees C.

9. Falling asleep

Around 15 minutes before you want your little one to drift off, end the bedtime routine by saying “goodnight.” Many parents have a special phrase they use every night, like “Time for sleep, love you, see you in the morning.” Then, give your baby a kiss and cuddle before tucking them into bed for the night.

10. Napping well helps with night sleep:

Getting regular naps during the day can help improve your baby’s nighttime sleep. Consistent nap times help regulate the internal body clock, making it easier for little ones to fall asleep and stay asleep at night. Being over-tired can increase cortisol levels which may impact the quality of your baby’s sleep, making it less restorative and more fragmented and be the cause of early rising.
However, too much sleep in the day, especially close to bedtime, may mean your baby hasn’t had time to build good levels of “sleep-drive” (adenosine) and may struggle to fall asleep at their usual bedtime.

If you would like more information on naps head over to our nap guide.

Don’t hesitate to reach out for support from family, friends, or online communities for parents. Sharing experiences and seeking advice from others who have been through similar challenges can provide valuable reassurance and practical tips for managing night wakings.

If you would like to speak to one of our sleep consultants about how you can guide your baby towards better sleep, please reach out today. We can chat with you about how we can help offer practical and gentle sleep strategies.

You find my blog on Balancing work and your baby’s nighttime waking a helpful guide.

Feel free to give us a call if you’d like to chat about your little one’s sleep! We’re here to help.

Written by Mandy Gurney RGN.RM.Dip HV.

Founder Millpond Children’s Sleep Clinic

February 15, 2024

Understanding Sleep Regression in Babies

If you are a new parent, you may have heard the term “sleep regression” used to describe a sudden change in your baby’s sleeping pattern. Although sleep regression is not a scientifically recognised term, it is a common term used to describe a situation where your baby or toddler, who previously slept soundly throughout the night, suddenly starts experiencing sleep disturbances.

This can happen when your child becomes more social and curious about their surroundings, making it difficult for them to settle down at bedtime. For instance, your little one may resist sleep and cry every time you try to put them in their cot. This can be challenging for parents who are struggling to settle their 8-month-old, who was previously happy to sleep through the night, but now cries when they leave the room.

As a parent, you know that your baby grows and develops at an incredible pace, especially during their first year. While some developmental changes can positively impact your child’s sleep, others can make it more challenging. The bright side is that not every baby goes through sleep regression with every milestone, but it’s important to celebrate the new skills as signs of growth and development. Still, this might be a tough time for your little ones as they navigate their ever-changing abilities.

Just like any new skill, it can be difficult and unsettling to master at first. Fortunately, with your support and lots of practice, your baby can learn to master their new abilities.

When does sleep regression occur?

Sleep regression can happen at any developmental stage, with the most common times being at 4, 8, 12, and 18 months when specific changes could impact sleep.

Common signs of sleep regression

Common signs of sleep regression in children may include sudden changes in sleep patterns, such as difficulty falling asleep at bedtime, frequent night awakenings, shorter naps, or overall restless sleep. Toddlers or infants who previously slept through the night may start waking up more frequently, seemingly without reason. They may become fussier during bedtime routines or resist going to sleep altogether.

Additionally, some children may exhibit increased clinginess or separation anxiety during sleep times. These signs often coincide with developmental milestones or changes in routine, indicating a temporary disruption in their sleep patterns. Understanding these signs can help you recognise when your child may be experiencing sleep regression and take appropriate steps to address it.

How long does sleep regression last?

The duration of sleep regression can vary depending on your child and the underlying causes. In general, sleep regression episodes may last anywhere from a few days to a few weeks. Some children may experience shorter regressions that resolve relatively quickly, while others may endure longer periods of disrupted sleep. The duration may also be influenced by factors such as your child’s age, developmental stage and any medical concerns and whether you’re able to implement strategies at this time to address the regression.

While sleep regression can be challenging for both you and your little one, it is usually temporary, and most children eventually return to their previous sleep patterns once the underlying issues are resolved or as they adjust to developmental changes. It may be the time to ask for some extra help from family or friends.

Even though this is a challenging time, try to see this new stage of development as a positive step in your child’s life. Remember, with patience and persistence, you can get through this temporary setback and help your child get back to sleeping soundly.